Tej zaum koj yuav paub txog qhov tangy, tangy saj ntawm Buffalo-style qaib tis. Thiab ntau thiab ntau tus kws ua zaub mov thiab cov khoom noj bloggers tau sim kom tau qhov tshwj xeeb "tua" tsw hauv txoj kev tshiab.
Los ntawm cov nqaij nyuj tsis muaj pob txha mus rau nyuj cauliflower thiab txawm nyuj broccoli florets. Muaj ntau ntau txoj hauv kev tshiab thiab zoo siab heev kom tau txais qhov tshwj xeeb buffalo tsw ntawm koj lub phaj.
Daim ntawv qhia qis carb keto buffalo qaib kua zaub yog ib txoj hauv kev zoo tshaj plaws kom tau txais qhov tsw ntawm tis qaib tis, tab sis nrog txhua qhov yooj yim thiab yooj yim ntawm daim ntawv qhia kub instant kua zaub.
Cov kua zaub keto no muaj roj ntau thiab ntim nrog cov khoom xyaw uas yuav ua rau koj muaj zog thiab txaus siab.
Sab saum toj nrog keto-tshaj ranch hnav khaub ncaws, crumbled xiav cheese, diced celery, los yog ntxiv cov ntses kub rau ib qho khoom noj hmo tag nrho tsev neeg yuav nyiam, txawm tias lawv tsis yog keto lossis tsawg-carb.
Qhov no Buffalo Chicken Soup yog:
- Ntsev.
- Qab heev
- Qab heev
- Yog tsis muaj gluten.
Cov khoom xyaw tseem ceeb ntawm no nyuj qaib kua zaub yog:
Cov khoom xyaw tsis xaiv:
- Crumbled xiav cheese.
- Chop celery rau topping.
- Frank's hot sauce.
3 Cov txiaj ntsig zoo ntawm Keto Buffalo Chicken Soup
# 1: txhawb kev zom zaub mov
Pob txha Broth tau ntim nrog cov amino acids proline, arginine, glycine, thiab glutamine, tag nrho cov no zoo heev rau tsim collagen tshiab hauv koj lub cev.
Koj xav tau collagen tshiab rau daim tawv nqaij noj qab haus huv, pob qij txha, noj qab haus huv, thiab yog, plab noj qab haus huv.
Glutamine yog qhov tseem ceeb tshwj xeeb rau kev ua kom lub plab zom mov zoo. Nws tiv thaiv cov kab mob ntawm cov kab mob hauv cov hnyuv thiab tseem tuaj yeem pab kho cov kab mob plab hnyuv, ib qho mob uas cov kab mob hauv cov hnyuv ua rau mob thiab pib mob ( 1 ).
Cauliflower yog lwm cov khoom noj zoo rau plab hnyuv, lub sijhawm no rau lub luag haujlwm nws ua haujlwm hauv plab microbiome.
Cov kws tshawb fawb tau paub ib ntus tias fiber ntau yog qhov zoo rau koj, tab sis nws tsis tau paub meej tias yog vim li cas. Tau kawg, fiber ntau ua rau cov quav ntim ntau dua thiab pab nws dhau los ntawm lub plab zom mov yooj yim dua, tsis txhob cem quav.
Tab sis vim li cas cov neeg uas noj cov zaub mov muaj fiber ntau yuav ua neej nyob ntev ( 2 )?
Nws yuav muaj qee yam ua rau koj lub plab yuam kev.
Koj tsis zom cov fiber ntau tib yam uas koj zom lwm cov as-ham. Hloov chaw, fiber ntau hla cov txheej txheem ntawd thiab mus ncaj nraim rau koj lub plab, qhov twg ntau lab tus kab mob noj rau nws. Qhov no yog xov xwm zoo rau cov kab mob plab uas muaj txiaj ntsig zoo, uas nce ntxiv thaum muaj fiber ntau noj qab haus huv ( 3 ). Thaum koj tsis tau txais fiber ntau txaus, koj cov kab mob plab uas muaj txiaj ntsig tshaib plab tuag, muab txoj hauv kev rau cov kab mob tsis zoo lossis "phem".
Fiber kuj tseem pab koj lub cev tsim cov roj ntsha luv luv, uas muaj ntau yam txiaj ntsig kev noj qab haus huv, tshwj xeeb tshaj yog thaum nws los txog rau plab hnyuv ( 4 ).
#2: txo qhov mob
Kev noj zaub mov keto, feem ntau, yog kev noj zaub mov zoo. Qhov no yuav tsum ua kom cov ntshav qab zib thiab insulin qis qis thiab tsim ketones, uas pab txo qis oxidative kev nyuaj siab ( 5 ).
Nws kuj tseem yuav yog vim tias koj tau txiav txim siab rau ntau cov khoom noj inflammatory thaum koj noj cov zaub mov keto, xws li qab zib thiab cov nplej ua tiav. Thiab vim tias muaj ntau yam khoom noj uas tiv thaiv kab mob koj tuaj yeem noj thaum txo koj cov carbohydrates.
Hauv lwm lo lus, cov zaub mov uas tsis muaj carb ntau dua koj ua, qhov tsawg dua koj yuav muaj kev mob tshwm sim.
Antioxidants yog cov cuab yeej zoo rau kev tswj qhov mob. Thiab koj tuaj yeem pom ib tuj ntawm antioxidants hauv cov zaub mov uas tsis muaj carb xws li celery, zaub paj, thiab dos ( 6 ) ( 7 ).
Txiv roj roj yog nplua nuj nyob rau hauv monounsaturated fatty acid hu ua oleic acid, uas kuj tau pom tias yuav txo tau qhov mob ( 8 ).
#3: Nws yog nplua nuj nyob rau hauv cov as-ham uas tuaj yeem tiv thaiv kab mob plawv thiab mob qog noj ntshav
Koj xav tau cov tshuaj antioxidants los tua cov dawb radicals thiab oxidative kev nyuaj siab.
Low-carb zaub xws li dos, carrots, celery, thiab crucifers muaj cov tshuaj antioxidants thiab muaj ntau yam kev tiv thaiv.
Cov dos tau ntim nrog ntau hom flavonoids (antioxidants) uas cuam tshuam rau txo qis kev pheej hmoo ntawm cov mob xws li mob plawv thiab mob qog noj ntshav ( 9 ).
Hauv ib txoj kev tshawb fawb, kev noj ntau dua ntawm cov flavonoids tau cuam tshuam nrog kev pheej hmoo ntawm mob stroke hauv cov txiv neej ( 10 ).
Carrots yog nplua nuj nyob rau hauv antioxidants xws li beta-carotene thiab vitamin C, uas pab txhawb koj lub cev tiv thaiv kab mob thiab cuam tshuam nrog txo qis ntawm cov kab mob plawv thiab mob qog noj ntshav ( 11 ) ( 12 ).
Thiab ntxiv, nrog nws cov ntsiab lus oleic acid siab, cov roj txiv roj yog cov tshuaj tiv thaiv kab mob thiab ntim nrog cov as-ham uas tuaj yeem pab tua kab mob ( 13 ) ( 14 ).
Keto ntsim nyuj qaib kua zaub
Thaum nws los ua kua zaub, tsis muaj dab tsi yooj yim dua li Instant Pot. Thiab rau daim ntawv qhia keto no, uas yog tib lub cuab yeej hauv chav ua noj koj yuav xav tau.
Yog tias koj tsis muaj lub cooker siab, koj tuaj yeem ua cov kua zaub no hauv lub cooker qeeb lossis lub lauj kaub.
Ua kom nws nyob rau hauv lub cooker qeeb, ntxiv tag nrho koj cov khoom xyaw thiab simmer rau 6-8 teev.
Txhawm rau ua nws hauv Instant Pot, ua raws li cov lus qhia hauv qab no.
Ua ntej koj pib, sib sau thiab npaj koj cov khoom xyaw kom ua noj sai dua thiab ntxuav lub sijhawm.
Tom ntej no, drizzle txiv roj roj, txiv maj phaub roj, los yog lwm yam keto rog nyob rau hauv qab ntawm koj lub lauj kaub Instant thiab teem lub timer rau 5 feeb.
Ntxiv cov dos, celery, thiab carrots thiab cia lawv sauté kom txog thaum lub dos tig translucent, uas yuav siv li 2-3 feeb.
Ncua tseg lub sauté muaj nuj nqi thiab nias lub khawm phau ntawv, ntxiv 15 feeb rau timer. Yog tias koj siv cov nqaij qaib khov, ntxiv 25 feeb.
Ntxiv koj cov nqaij qaib los yog nqaij qaib mis, khov cauliflower florets, pob txha broth, hiav txwv ntsev, kua txob, thiab nyuj ntses. Tshem tawm sai thiab kaw lub hau, xyuas kom tseeb tias lub qhov cua valve tau kaw.
Thaum lub timer tawm mus, ua tib zoo txo lub siab los ntawm kev hloov lub valve kom tso pa tawm. Thaum koj tso lub siab thiab tsis muaj lub zog ntxiv los ntawm lub valve, tshem lub hau thiab ntxiv koj cov nplaum nplaum hnyav los yog txiv maj phaub roj.
Pab cov kua zaub topped nrog crumbled xiav cheese thiab hlais celery rau me ntsis crunch, yog xav tau.
Keto Instant Pot Spicy Chicken Buffalo Soup
Tau txais tag nrho cov tsw ntawm nyuj qaib tis nrog no keto tsawg carb instant lauj kaub nyuj nqaij qaib kua zaub. Ntim nrog cov as-ham thiab zoo rau koj lub plab.
- Lub sijhawm tag nrho: 30 minutos.
- Kev Ua Tau: 4-5 khob.
Cov khoom xyaw
- 3/4 khob ntawm Frank's buffalo sauce.
- 4-6 nqaij qaib mis (siv khov qaib los yog rotisserie nqaij qaib xaiv).
- 1 tablespoon ntawm txiv roj roj.
- 3/4 khob carrots (loj slices).
- 2 khob celery (txiav).
- 2 khov cauliflower florets.
- 1 dos me me (thinly sliced ).
- 3 khob nqaij qaib broth.
- 1/2 khob hnyav cream los yog txiv maj phaub cream.
- 3/4 teaspoons hiav txwv ntsev.
- 1/4 teaspoon dub kua txob.
Lus Qhia
- Ntxiv roj rau lub tsho hauv qab ntawm lub lauj kaub Instant.
- Nias lub SAUTE muaj nuj nqi + 5 feeb. Ntxiv dos, celery thiab carrots, sauté rau 2-3 feeb.
- Xaiv rho tawm thiab tom qab ntawd nias MANUAL +15 feeb (+25 yog siv cov nqaij qaib khov).
- Ntxiv cov nqaij qaib khov thiab zaub paj zaub, nqaij qaib broth, ntsev, kua txob, thiab nyuj ntses. Kaw lub hau thiab kaw lub valve.
- Thaum lub timer tawm mus, ua tib zoo tso lub siab thiab tshem lub hau. Ntxiv cov nplaum nplaum hnyav los yog txiv maj phaub roj.
- Pab thiab sab saum toj nrog crumbled xiav cheese thiab optionally sliced celery yog xav tau.
Khoom noj khoom haus
- Qhov loj me: 1 khob.
- Cov calories: 255.
- Cov rog: 12 g.
- Carbohydrates: 6 g (net).
- Fiber ntau: 2 g.
- Cov nqaijrog: 27 g.
Keywords: keto buffalo qaib soup recipe.